Guest guest Posted April 30, 2008 Report Share Posted April 30, 2008 http://www.vaughns-1-pagers.com/food/magnesium-foods.htm From theUSDA Nutrient Database USDAReference# Food Magnesiumpermeasuremgs Weightgrams CommonMeasure Notes FISH - Broiled 15037 Halibut 91 85 3 oz. - 15221 Tuna 54 85 3 oz. Yellowfin, fresh, cooked FRUITS 11008 Artichokes 101 168 1 cup - 09040 Banana 34 118 1 med. - 09094 Figs, dried 44 76 4 figs (doubled - more reasonable) GRAINS 20005 Barley, pearled, raw 158 200 1 cup - 20011 Buckwheat flour 301 120 1 cup Whole-groat 20033 Oat Bran, raw 221 94 1 cup - 20037 Rice, brown 84 195 1 cup - 20080 Wheat Flour, whole 166 120 1 cup - JUICES 09294 Prune juice 36 256 1 cup - DAIRY 01095 Milk, canned, condensed 80 306 1 cup Sweetened 01117 Yogurt, low fat 39 227 8 oz. 12 grams of protein/ ounce NUTS 12061 Almonds 156 56 2 oz. (doubled - more reasonable) 12078 Brazil nuts 128 56 2 oz. (doubled - more reasonable) 12585 Cashews 148 56 2 oz. (doubled - more reasonable) 12147 Pine nuts 132 56 2 oz. (doubled - more reasonable) VEGETABLES (All cooked) 11008 Artichoke 101 168 1 cup - 16006 Beans, baked 81 254 1 cup - 16015 Beans, Black 120 172 1 cup - 16034 Beans, Kidney, canned 72 256 1 cup - 16072 Beans, Lima 81 188 1 cup - 16038 Beans, navy 107 182 1 cup - 16043 Beans, Pinto 94 171 1 cup - 16103 Beans, refried 83 252 1 cup - 16051 Beans, white 134 262 1 cup - 11087 Beet Greens 98 144 1 cup - 11093 Broccoli, frozen 37 184 1 cup - 16057 Chick Peas 79 164 1 cup Garbonzos 20020 Cornmeal 155 138 1 cup - 11192 Cowpeas 86 165 1 cup Black-eyed peas 16070 Lentils 71 198 1 cup - 11281 Okra, cooked 94 184 1 cup - 11299 Parsnips 45 156 1 cup - 11313 Peas, frozen 46 160 1 cup - 11424 Pumpkin, canned 56 245 1 cup - 12516 Pumpkin Seeds 151 28 1 oz. - 11451 Soybeans 108 180 1 cup - 11461 Spinach, canned 163 214 1 cup - 11458 Spinach, cooked 157 180 1 cup - 11642 Squash, Summer 43 180 1 cup - 11512 Sweet Potatos, canned 56 255 1 cup with the skin 11674 Potatos 57 202 1 potato most is in the skin 11546 Tomatoes, paste 134 262 1 cup - Over 100 mg. in BOLD RED I changed some numbers to more closely reflect a more appropriate "Common Measure".This is a list of "basic foods".Many fast foods contain high amounts of magnesium, but I omitted them due to all the other garbage they contain. The same is true for soups and cereals.Source: USDA Nutrient Database for Standard Reference, Release 15Daily Recommended Magnesium (Mg): 400 mg . . . Too much: greater than 350 mg as supplementDaily Recommended Potassium (K): 3,500 mg . . . Too much: 18,000 mgDaily Recommended Sodium (Na): 1,000 mg . . . Too much: 2,400 mg Quote Link to comment Share on other sites More sharing options...
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